How to protect your eyes?

Us eyes are constantly demanded and undergo multiple stresses. Over time, these attacks weaken them and can affect vision† Our advice to keep them healthy for as long as possible.

In case of allergy it is necessary to act quickly!

Swollen, watery, itchy eyes… “To calm these symptoms, empty a dose of saline into each eye morning and evening,” advises Dr. Esther Blumen Ohana. In case of allergy, the doctor recommends surrounding an ice cube with a sterile compress and passing it over his eye toinflammation† If this is not enough, antiallergic eye drops are sold in pharmacies without a prescription.

In crisis treatment, antihistamines work within minutes. One drop morning and evening is enough (AllergiFlash 0.05%, Bausch + Lomb, 10 single doses, about €5).

prevention, mast cell antidegranulation agents (based on cromoglycate, lodoxamide, nedocromil, etc.) protect the eye. Since their effect does not last more than 4 hours, they should be dripped 3 to 6 times a day (Opticron, Cooper laboratory, 24 single doses, approximately €4; Naabak, Théa laboratory, 36 single doses, approximately €5).

Did you know ? Rubbing your eyes will make the irritation worse. Not to mention that this banal gesture, performed too often and too forcefully, can deform the cornea and cause a disease called keratoconus

The more time we spend on screens, the more tired and dry our eyes become because we blink less often. In addition, we overload our near vision, which contracts the eye muscles and promotes vision. tired eyes† It is therefore essential to take breaks.

Two options: 5 min break every 2 hours, or stare at an object more than 5 m away, 20 s, every 20 min. Pro Tip: “Reduce” the light intensity of your computers and smartphones or activate the night mode,” suggests researcher Cécile Delcourt.

Did you know ? The impact of blue light from screens is still controversial. Nothing shows that the blue light increases the risk of eye disease in humans. So there is no need to add an orange or blue light filter.

Prefer lighting ranging between 200 and 300 lux for office activities, and 500 lux if your activity requires attention to detail. Since this data is not stated on the lamp label, it must be converted to lumens. Simply multiply the area of ​​the room in square meters by the number of lux required. Example: your office measures 5 m2 or 5 m2 x 300 lux = 1,500 lumens.

If you are working on a computer, the gaze should be parallel to the windows. There should be no windows in front of or behind the screen.

Dry eyes, the right gestures and the right products

Dry eyes are usually caused by the obstruction of the glands at the root of the eyelashes. It is recommended to take a few drops physiological serum from the first tingling. If the discomfort persists, opt for: crocodile tearss more moisturizing in a single dose without preservatives, available in pharmacies without a prescription.

Here’s our pick of artificial tears to fight dry eyes

  • Théalose, Théa laboratory, 30 single-use vials, about €10;
  • Vismed Gel, Horus Pharma laboratory, 20 single doses, about €9;
  • Systane Utra, laboratory Alcon, 30 single doses, about €10.

Massage your eyelids every other day: Place a heating mask on your eyes for 10 minutes, then press the upper lid from top to bottom 10 times and the lower lid from bottom to top. “An essential gesture because the particles of invent can clog these glands,” says Dr. Blumen-Ohana.

Like the skin, our eyes are scared UV† They can burn after several hours of exposure, even with their eyes closed, because UVA rays pass through the eyelids. Exposing yourself without sunglasses increases the risk of cataracts, eye cancer and possibly AMDMacular Degeneration), especially in the sunniest regions.

What diet should you follow to protect your eyesight?

It may seem surprising, but take care of your eyes also goes through the plate. “As part of the Alienor study, we showed that consuming at least 500 mg/day of omega-3 can reduce the risk of age-related macular degeneration (AMD) by 40%,” says epidemiologist Cécile Delcourt. We find this quantity omega-3 in a salmon steak, a sea bass fillet, 100 g sardines or 2 hard-boiled eggs. It is therefore recommended to eat a minimum of 2 portions of fish and a maximum of 8 eggs per week. A tablespoon of walnut, rapeseed or linseed oil is added daily.

If you don’t like fish, choose fish oil supplements that contain at least 250 mg of EPA and the same amount of DHA.

Fruits and vegetables: mix the colors

Orange fruits and vegetables and green vegetables contain pigments, lutein and zeaxanthin, which are essential for the retina and the lens”, explains Cécile Delcourt. They can be found in spinach, peas, kale, broccoli, green beans…, but also in corn, pumpkin, sweet potato, carrot… In the fruit section, we prefer oranges, blueberries and goji berries in which these nutrients can be found . We do not neglect kiwi, guava and papaya, which are rich in vitamins.

Certain dietary supplements are recommended for AMD

Cocktails of vitamins, lutein and zeaxanthin slow the progression of AMD. Specialists recommend daily 500 mg vitamin C, 400 IU or 260 mg vitamin E, 80 mg zinc, 2 mg copper, 10 mg lutein and 2 mg zeaxanthin. No supplement contains such doses. But they complete a balanced diet rich in good nutrients such as vitamins. Smokers should avoid products that: beta-carotenebecause the latter promotes lung cancer.

Our Selection of Dietary Supplements to Fight AMD

They provide omega-3 and vitamins (none contain beta-carotene, so suitable for smokers)

  • Suvéal DUO Retina, Densmore lab, 60 capsules, about €26;
  • Macula Z, Horus Pharma lab, 30 capsules, about €18;
  • Preservation 3, Bausch + Lomb laboratory, 60 capsules, about €22.

Practice at least 30 minutes of exercise a day

Even moderate physical activity contributes to the eye disease prevention (AMD, glaucoma, diabetic retinopathy† Certain sports, including walking and cycling, slow their development by lowering intraocular pressure and protecting microvessels.

Let your children play outside to prevent eye diseases

In Taiwan, schools have adjusted their schedules so that children can play outside for at least 2 hours a day. The target? Enjoy the daylight to prevent the onset of myopia or slow down development† And it works! The risk of nearsightedness is halved and the disease progresses much more slowly in children with shortsightedness. Being outdoors also encourages children to see more at a distance and to see up close, which is overloaded by screens and suspected of promoting nearsightedness.

In France, ophthalmologists encourage children to spend at least 45 minutes a day outside, ideally 2 hours.

Using the six eye muscles, this is: eye gymnastics reduces screen-related eye fatigue. “It relaxes the muscles responsible for near vision and strengthens those at a distance”, deciphers Isabelle Ramuz-VanDamme, orthoptist specializing in visual ergonomics. Here are examples of exercises you can do for 5 to 10 minutes every day, any time of the day.

palms

to practice the palms, just sit comfortably, rub his hands together to warm them up, then apply his palms to his closed eyelids without pressing. Breathe slowly and deeply in this position for 2-3 minutes.

the semaphore

Without moving your head, follow the tip of a pencil about 40 cm from your eyes. While inhaling, move the pencil to the right, pause and exhale. Bring the pencil back to the center as you inhale and pause again to exhale. Do the same with the left, then diagonally from right to left and then left to right.

thumb exercise

Sitting, stretch your arm out in front of you, thumbs up. Bring it closer to the nose as you exhale, then away as you inhale deeply while staring at it. About twenty times, to the rhythm of the breath.

Read Eye Yoga to continue. 40 exercises and treatments, Isabelle Ramuz-VanDamme, ed. Larousse, € 5.95.

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